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MÁSTER PROFESIONAL EN ALTO RENDIMIENTO EN DEPORTES DE EQUIPO
1
PRIMER CURSO A2. ÁREA CONDICIONAL CONDICIONAL MÓDULO
OPTIMIZACIÓN DE LA MOVILIDAD ARTICULAR EN LOS DEPORTES COLECTIVOS
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MÁSTER PROFESIONAL EN ALTO RENDIMIENTO EN DEPORTES DE EQUIPO
PROFESOR: Gerard Moras Feliu Licenciado en Educación Física Doctor en Filosofía y Ciencias de la Educación Entrenador Nacional de Voleibol Profesor INEF Barcelona
BARCELONA OCTUBRE 2003
2
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MÁSTER PROFESIONAL EN ALTO RENDIMIENTO EN DEPORTES DE EQUIPO
3
ÍNDICE INTRODUCCIÓN 1. Manifestaciones de la amplitud de movimiento articular 1.1.
Amplitud de movimiento
1.2.
Concepto de flexibilidad
1.3.
Concepto de elasticidad
2. Flexibilidad y elasticidad como propiedades propiedades facilitadoras facilitadoras de la fuerza 3. Concepto de stiffness y complianza 4. Necesidades de amplitud amplitud de movimiento flexibilidad y elasticidad en los deportes colectivos 5. Análisis cuantitativo y cualitativo de las exigencias de ADM, flexibilidad flexibilidad y elasticidad en los deportes colectivos 5.1.
Las cadenas musculares
6. La viscoelasticidad 7. Amplitud de movimiento y fuerza 8. El concepto de anticipación muscular 9. Factores que limitan la ADM 9.1.
Factores estructurales
9.2.
Otros factores
10. Músculos monoarticulares, biarticulares y poliarticulares 11. Condición de insuficiencia 12. Músculos lábiles y músculos bifuncionales 13. Músculos de acción corta y larga 14. Extensibilidad del complejo musculotendinoso musculotendinoso 14.1. Extensibilidad del tendón 15. Neurofisiología articular 15.1. Receptores 15.2. Los reflejos de estiramiento 15.3. Respuesta al estiramiento estático y dinámico 15.4. Contribuciones neurales a la stiffness
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MÁSTER PROFESIONAL EN ALTO RENDIMIENTO EN DEPORTES DE EQUIPO
16. Tipos y variedades de estiramiento 16.1. Estiramientos y rendimiento 16.2. Estiramientos con palpación sistemática (STT) 16.3. Amplitud de movimiento residual 17. Tiempo óptimo de estiramiento 18. Efectos del estiramiento 18.1. Efectos inmediatos 18.2. Efectos a largo plazo 18.2.1. Estiramiento y rendimiento 18.2.2. Viscoelasticidad y tolerancia al estiramiento 18.2.3. Estiramiento e hipertrofia 18.2.4. Estiramientos y fuerza máxima 18.2.5. Estiramiento e inflamación celular 18.2.6. Estados de disfunción del movimiento articular 19. Estiramientos en tensión pasiva 20. Estiramientos en tensión activa 20.1. Estiramientos dinámicos lentos en tensión activa 20.1.1. Generales 20.1.2. Específicos 20.2. Estiramiento de contraste 20.3. Preparación para el esfuerzo 20.3.1. Entrenamiento técnico-táctico 21. Estiramientos aplicados a los deportes colectivos Aplicaciones prácticas Hombro del jugador de baloncesto balonmano y voleibol Prevención de la pubalgia del jugador de fútbol Prevención de los esguinces recidivantes de tobillo 22. Acondicionamiento Acondicionamiento de tendones y fascias 21.1. Trabajo excéntrico 21.2. Movimientos oscilatorios progresivos 23. El concepto de vigilancia muscular
4
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5
24. Electroestimulación del complejo musculotendinoso a. Electroestimulación estática en estiramiento b. Efectos de la electroestimulación en estiramiento estiramiento 25. Estiramientos dinámicos balísticos 26. Estiramiento PNF (Facilitación Neuromuscular Propioceptiva) a. HR (Hold-relax) b. CR (contract-relax) c. CRAC (Contract-relax-antagonist-contrac (Contract-relax-antagonist-contract) t) d. CRA (Contracción relajación con autoestiramiento) 27. Estiramientos y aplicación de calor 28. Cápsulas y ligamentos 29. Estiramientos de los músculos y ligamentos del tronco a. Región lumbar b. Equilibrio anteroposterior 30. Choques y vibraciones Aplicaciones prácticas 31. Efectos del estiramiento sobre el retorno venoso 32. Vibraciones mecánicas en estiramiento Estiramientos con vibración mecánica en tensión pasiva Estiramientos con vibración mecánica en tensión activa Programas cortos de preparación al entrenamiento y a la competición 33. Programa de estiramientos después de una lesión de tendón o ligamento 34. Estructuración del entrenamiento con pequeñas sobrecargas y gran ADM 35. Modelos en base a las diferentes manifestaciones de la fuerza en los deportes colectivos Fuerza de salto Fuerza de golpeo Fuerza de lanzamiento Fuerza de lucha Desplazamientos ofensivos y defensivos
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MÁSTER PROFESIONAL EN ALTO RENDIMIENTO EN DEPORTES DE EQUIPO
6
INTRODUCCIÓN La flexibilidad articular se ha asociado siempre a ciertas disciplinas deportivas como la gimnasia artística, la gimnasia rítmica y la elasticidad a disciplinas como el taekwondo. Desde esta perspectiva los ejercicios de estiramiento están claramente delimitados y en los manuales se respeta siempre las tendencias apuntadas por Anderson y Sölveborn quienes defendieron el estiramiento estático como el mejor y único método valido para estirar. Estos autores, entre muchos otros, limitaron la flexibilidad a unos cuantos ejercicios sin pensar que realmente cualquier ejercicio o movimiento deportivo requiere una determinada amplitud de movimiento (ADM), enmarcada dentro de las posibilidades de movilización en función de las propiedades de los tejidos y las bases neurofisiológicas. neurofisiológicas. Evidentemente Evidentemente la ADM ADM condicionará parámetros esenciales en la mayoría de acciones finales en los deportes colectivos como la aceleración. Es evidente que un jugador de fútbol que llega muy forzado a un balón y no puede realizar un movimiento con la suficiente amplitud, disminuirá mucho la aceleración del pie y por lo tanto la fuerza de golpeo. Sucede lo mismo en los jugadores de waterpolo, balonmano o voleibol que no pueden completar el armado o los jugadores de baloncesto que tienen que reducir la amplitud de sus pasos durante la entrada a canasta. En todos los casos la potencia final obtenida será menor pero no siempre también lo será el rendimiento. Muy a menudo, la justificación de los ejercicios de estiramiento es por una supuesta reducción del riesgo de lesión. Aunque es difícil de demostrar por la
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7
MÁSTER PROFESIONAL EN ALTO RENDIMIENTO EN DEPORTES DE EQUIPO
En los deportes colectivos aunque las acciones se repiten una y otra vez, todas ellas presentan matices diferentes lo que significa que los recorridos articulares serán distintos en cantidad y calidad del movimiento. Esta característica, determinada por un entorno inestable, es l a que más diferencia a los deportes individuales de los colectivos y, sin ninguna duda, es la que debe justificar la utilización de los métodos de estiramiento. estiramiento. Destacar también que durante las primeras fases del aprendizaje de un deporte la tendencia es a utilizar ADM reducidas para evitar momentos articulares desfavorables e incrementar la seguridad mediante movimientos con un recorrido articular pequeño que, a su vez, no permitirá grandes aceleraciones de los segmentos. La fuerza y la estabilidad técnica deben progresar mediante una optimización constante del arco de movimiento articular. 1. MANIFESTACIONES DE LA AMPLITUD DE MOVIMIENTO ARTICULAR La flexibilidad se considera una cualidad física compleja influenciada por multitud de factores. Muy a menudo se utilizan términos diferentes como sinónimos sin demasiado criterio dificultando notablemente la comprensión de los textos. Nos referimos a la mezcla de palabras como flexibilidad, elasticidad, amplitud
de
movimiento
(movilidad
articular),
complianza,
stiffness,
estiramiento, etc. Todas relacionadas con la capacidad de movimiento de una articulación pero que a nuestro entender no significan exactamente lo mismo.
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8
1.1. Amplitud de movimiento (movilidad articular) La amplitud de movimiento o movilidad articular es una valoración cuantitativa del arco de movimiento articular de una determinada articulación al realizar un movimiento cualquiera, independientemente de la velocidad de ejecución. Normalmente la anatomía funcional describe los límites de ADM normales de las articulaciones más importantes del cuerpo humano de la población sedentaria (Kapandji, 1993; Alter, 1990; Reese, Bandy, 2002; Borms y van Roy, 2001) Sin embargo, datos referentes a ADM de diferentes modalidades deportivas no han estado descritos con tanto rigor en la bibliografía especializada (Borms y van Roy) Cuando examinamos un movimiento, las dos primeras cosas que podemos observar son la amplitud del movimiento y la velocidad de ejecución que determina, en parte, la calidad del movimiento. La integración de los dos parámetros (cantidad y calidad) nos permite aproximarnos a las dos posibles manifestaciones de la ADM como son la flexibilidad y la elasticidad. 1.2. Concepto de flexibilidad Para algunos autores flexibilidad indica solamente la capacidad que tiene un cuerpo para doblarse sin romperse. romperse . También se define como la capacidad de desplazar una articulación o serie de articulaciones a través de una ADM
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Platonov (2001) que considera más adecuado hablar de flexibilidad para valorar la movilidad general de las articulaciones
del cuerpo cuerpo y referirse
simplemente a movilidad cuando hablamos de una articulación en concreto. La flexibilidad sería en este caso una expresión compleja de las propiedades morfofuncionales del cuerpo humano. Para Barrow y McGee (1979), Baumgartner y Jacksons (1982) y Kirkendall, Gruber, Jonson (1987), flexibilidad es simplemente grado de movimiento de una articulación. articulación. En este mismo sentido, Siff y Verkhoshansky (1996) relacionan movilidad y estabilidad con flexibilidad y concluyen que flexibilidad se refiere a ADM de una articulación específica en relación a un grado concreto de libertad, entendiendo que cada articulación muestra uno o diversos de los grados de libertad posibles (flexo-extensión, aducción-abducción, inversióneversión, pronación-supinación, etc.) Hubley-Kozey (1991) en cambio se muestran más cercanos a un modelo que relaciona la movilidad con la extensibilidad de los tejidos definiendo flexibilidad como amplitud de movimiento de una articulación o conjunto de articulaciones, reflejando la capacidad de las estructuras musculotendinosas de estirarse dentro de las limitaciones propias de la articulación articulación.. Para Liemohn y Pariser (2001) flexibilidad es la capacidad de una articulación de moverse alrededor de su amplitud de movimiento y movimiento y consideran que amplitud de movimiento y flexibilidad tienen el mismo significado. La mayoría de definiciones considera que flexibilidad es sinónimo de ADM pero a veces se considera la flexibilidad como una cualidad más compleja en la
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articulación (sistema articular) como la capacidad de volver a la longitud o posición no forzada una vez cesan las fuerzas que lo mantenían deformado. Así, cuanto más grande es la elasticidad de un tejido, mayor ha de ser la fuerza aplicada para producir un cierto grado de estiramiento. Por eso, ambos conceptos han estado definidos por algunos autores como contrapuestos o antagónicos (Garret, Speer, Kirkendall, 2000) En realidad, un gran desarrollo de la ADM en una determinada articulación puede suponer una pérdida de elasticidad y, en algunos algunos casos ser el origen de inestabilidad en la articulación (Balaftsalis, 1982; Corbin y Noble, 1980; Nicholas, 1970; Klein, 1961) Amplitud de movimiento puede considerarse simplemente una valoración cuantitativa de la movilidad articular. Si esta se relaciona con la velocidad de ejecución o aceleración de las palancas implicadas en el movimiento podemos evaluar una articulación en función de su capacidad de deformación (flexibilidad) o por su capacidad de recuperar la forma o la longitud no forzada cuando cesan las fuerzas que lo mantenían deformado (elasticidad) Por lo tanto, flexibilidad y elasticidad deben considerarse manifestaciones de la ADM en estrecha relación con la velocidad de ejecución. A partir de aquí podemos clasificar los movimientos articulares en función de la velocidad de ejecución dentro de un rango de movimiento concreto. El entrenamiento de la flexibilidad estará relacionado con posiciones estáticas (sin movimiento) o con movimientos articulares lentos (velocidad media o baja) Por el contrario elasticidad debe relacionarse siempre con movimientos rápidos o muy rápidos (gran aceleración) Hill (1950) demostró que la energía mecánica almacenada en el componente elástico podía ser utilizada para producir una velocidad final
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la elasticidad es un factor transitorio que permite que un movimiento rápido sea más ventajoso que uno de lento.
ADM
MANIFESTACIONES
FLEXIBILIDAD ELASTICIDAD ACCIONES MUSCULARES MUSCULARES
SIN ACCIÓN MUSCULAR
ISOMÉTRICAS Longitud no varía
SIN M O VIM IEN TO VELOCIDAD
M E D IA-BA JO
ANISOMÉTRICAS Longitud varía
ALTA M UY ALTA ALTA
Manifestaciones Manifestaciones básicas de la amplitud de movimiento articular (ADM)
2. FLEXIBILIDAD Y ELASTICIDAD COMO CUALIDADES FACILITADORAS DE LA FUERZA Flexibilidad y elasticidad deben considerarse cualidades facilitadoras de la fuerza considerando a esta última como la única capacidad física básica. A
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concreta en movimiento a partir de la aplicación de fuerza muscular sobre determinadas palancas óseas.
FLEXIBILIDAD
ELASTICIDAD
COMPLIANZA
STIFFNESS
AMPLITUD DE MOVIMIENTO Capacidad facilitadora
FUERZA Formas de evaluar la fuerza Formas de expresar la fuerza
ACELERACIÓN (Velocidad)
RESISTENCIA
Seirul·lo,P. (2003) no publicado; Moras,G. (1999)
Amplitud de movimiento movimiento como como capacidad capacidad facilitadora facilitadora de la fuerza fuerza
Esta reflexión conduce a considerar la velocidad y la resistencia, vistas hasta ahora como capacidades físicas básicas, como diferentes formas de evaluar la fuerza (Seirul-lo, 2003, no publicado) o diferentes formas de expresar la fuerza (Tous, 2002, no publicado)
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MÁSTER PROFESIONAL EN ALTO RENDIMIENTO EN DEPORTES DE EQUIPO
externas (sin acción muscular),
acciones isométricas o
acciones
anisométricas, pues se trata de valorar la resistencia de las estructuras que conforman la articulación al someterlas a tensión. Esta nueva visión es compatible con el modelo general de la forma física de Siff y Verkhoshansky (2000) Su modelo relaciona de forma triangular la fuerza, la resistencia muscular, la velocidad y la flexibilidad, adquiriendo esta última un gran protagonismo pues se encuentra en el centro de la pirámide ya que consideran que la expresión de las otras cualidades depende, sobretodo, de la amplitud del movimiento. Incluso en acciones estáticas el ángulo articular escogido será determinante en las posibilidades finales de aplicación de fuerza. El modelo identifica diversas capacidades de la flexibilidad; flexibilidad estática y dinámica, flexibilidad fuerza, flexibilidad fl exibilidad resistencia y flexibilidad velocidad. Se trata de una mezcla de factores primarios, lo que es muy lógico si pensamos que movimientos puros no se dan en los deportes en general. Por otro lado también es una forma de representar la gran complejidad del entrenamiento. 3. EL CONCEPTO DE STIFFNESS STIFFNESS Y Y COMPLIANZA
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por torsión y la bending stiffness stiffness que que corresponde a la resistencia que ofrece una estructura a la deformación por doblez.
Representación gráfica de la curva tensión deformación (Panjabi y White, 2001) La stiffnes corresponde al ratio entre tensión y deformación (Izquierda)
4. NECESIDADES DE AMPLITUD DE MOVIMIENTO FLEXIBILIDAD Y ELASTICIDAD EN LOS DEPORTES COLECTIVOS La flexibilidad, considerada una cualidad compleja y controvertida pasó de ser poco importante a ser la solución de muchos problemas del deportista. Actualmente no realizar estiramientos antes y después de los entrenamientos es casi considerado un error en la preparación de la sesión o unidad de
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A pesar de que la flexibilidad es involutiva, y que está influenciada por factores genéticos (Rodas, Moras, Estruch, Ventura, 1997), es evidente que la práctica de una modalidad deportiva modifica y adapta la flexibilidad a las necesidades. Sin embargo es normal no detectar diferencias significativas entre deportes si la técnica no exige ADM elevadas (Moras, 2003) Si a este razonamiento le sumamos el hecho de que la flexibilidad es específica para cada articulación y movimiento de la articulación nos aproximamos al concepto de ADM articular óptimo para cada deporte que no debe confundirse con una valoración simple de las posibilidades máximas de movilidad articular en una manipulación pasiva forzada. Se trata de analizar las complejas relaciones que se producen entre las diferentes formas de recorrer el arco de movimiento (movilización activa, pasiva, pasiva forzada y balística) Hoy en día nadie duda que un trabajo equilibrado de flexibilidad aumenta y optimiza el aprendizaje, la práctica y el rendimiento r endimiento de los movimientos, a pesar que estas ideas están basadas más en la observación que en la investigación científica. Los terapeutas deportivos atribuyen la importancia de poseer una óptima flexibilidad para alcanzar un rendimiento rendimiento deportivo elevado elevado al hecho de de poder realizar movimientos fluidos, elegantes, relajados, coordinados y con
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entrenamiento puede prevenir lesiones? no encontró un posicionamiento claro. De los 293 artículos sondeados, sólo 14 usaron un grupo control. De ellos, cinco sugerían que el estiramiento era beneficioso, tres que era perjudicial y seis no detectaron diferencias significativas. Probablemente la realización de estiramientos antes o después de los entrenamientos no debe justificarse únicamente por el hecho de reducir el riesgo de lesión. Este reduccionismo sería tan grave como querer justificar el trabajo de fuerza máxima solamente por una supuesta reducción del índice lesional. El global de los ejercicios de entrenamiento recae sobre los mismos tejidos y, no por esta razón obtendremos procesos de adaptación diferenciados. La adaptación será única y resultado de la afectación global. Por eso no deben entenderse los ejercicios de estiramiento como una ejercitación que poco o
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Podemos diferenciar cuatro categorías. En la primera se aúnan todas las articulaciones o regiones corporales a las cuales la técnica deportiva exige gran aceleración y poca amplitud de movimiento. Este es el caso del tren inferior y anillo pélvico de la mayoría de de movimientos realizados por los jugadores; entrada a canasta y mate en baloncesto, batida de remate en voleibol, cambio de ritmo en fútbol, etc. Potenciar demasiado la flexibilidad articular puede considerarse un error ya que puede afectar negativamente la aceleración. No obstante debemos entender que esto no significa necesariamente un rendimiento bajo en juego. Algunos jugadores consiguen sobreponerse a esta situación desventajosa desventajosa mediante un control exquisito exquisito del balón, una amplia visión de juego o simplemente con una anticipación envidiable. En este caso se aconseja potenciar la viscoelasticidad dentro del arco de movimiento técnico y desarrollar una flexibilidad residual residual que permita permita absorber tensiones excesivas excesivas
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de las exigencias sobre la articulación coxofemoral de los porteros de balonmano en la mayoría de acciones, de los jugadores de balonmano en el lanzamiento potente o el golpeo potente de los jugadoes de voleibol. En este caso es necesario optimizar el ciclo de estiramiento acortamiento (CEA) dentro del arco de movimiento movimiento técnico y desarrollar una flexibilidad residual que que permita absorber tensiones excesivas cuando se producen ciertos movimientos segmentarios descontrolados. Finalmente, en el cuarto grupo englobamos aquellos grupos musculares que prácticamente siempre necesitan un desarrollo preventivo de la flexibilidad por su tendencia a una pérdida progresiva de ADM. Normalmente este tipo de articulaciones, con sus grupos musculares implicados, constituyen un peligroso freno para el rendimiento, al mismo tiempo que pueden ser el origen de
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energía lo que se conseguirá con un comportamiento compliante. Una musculatura aductora excesivamente stiffness puede someter a la inserción muscular a elevadas tensiones repetidas que pueden ser el origen de graves lesiones.
T2
T3
T
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estiramiento x es directamente proporcional a la fuerza aplicada F (F=kx; K constante de rigidez). Por lo tanto, los materiales cumplen, dentro de ciertos límites llamados límites elásticos,
que la deformación producida es
directamente proporcional al valor de la fuerza deformadora que lo origina. Dentro del contexto de la ley de Hooke los tejidos serían perfectamente elásticos ante la aplicación de cualquier carga y esto no es así. En realidad existe un límite elástico más allá del cual se produce una determinada deformación.. La diferencia entre la longitud original y la nueva longitud se deformación conoce como deformación permanente o deformación plástica. plástica. Evidentemente si la tensión sigue aumentando alcanzaremos el punto de rotura rotura que corresponde a aquella carga que provoca una pérdida de continuidad en la estructura del tejido. Algunas veces es útil conocer la resistencia de los tejidos
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direcciones (Wu, Herzog, Herzog, 2002). Este Este comportamiento es el resultado resultado de una una especialización y adaptación de los tejidos para soportar la carga en determinadas direcciones. direcciones. Un ejemplo podría ser el tendón de Aquiles o el tendón rotuliano claramente preparados para soportar tensiones en una determinada dirección y siendo relativamente vulnerables en otras direcciones. El hueso también tiene propiedades anisotrópicas pues la dureza, en general, es mayor en el eje longitudinal.
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observa un estiramiento inmediato (rápido) seguido de un estiramiento adicional en función del tiempo en respuesta a la aplicación de una carga. Aunque este modelo no permite explicar toda la complejidad del sistema musculoesquelético
constituye
una
herramienta
importantísima
para
comprender, entre otras cosas, que la deformación obtenida al aplicar una carga a un tejido no es inmediata sino retardada en el tiempo (Ng-Thow-Hing, 2001).
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histéresis, superior en el colágeno, nos proporciona una medida de la rigidez del tejido. Una pendiente elevada es propia de un tejido rígido que no se estirará mucho bajo los efectos de una carga (Siff, Verkhoshansky, 1996). El comportamiento viscoelástico del tejido musculotendinoso sugiere inmediatamente que existen unos elementos de freno importantes en el complejo musculotendinoso. En una investigación realizada en la plataforma de
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ciclo de estiramiento acortamiento (CEA) de limitar el recorrido articular para optimizar el rendimiento. Podemos concluir diciendo que las características mecánicas del componente elástico en serie y paralelo no son lineales. Estos componentes no obedecen totalmente a la ley de Hook, sino que otras propiedades que configuran los tejidos como la eficacia de frenada (dashpot ( dashpot ) o la capacidad de
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En condiciones normales el aumento o disminución de la fuerza en
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lucha en baloncesto, las cargas en fútbol, los desplazamientos forzados en
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aumentar 1.20 micras, que representa un aumento muy grande de más del
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La respuesta a test de carga del tejido de colágeno presenta cuatro zonas
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diferente en base a aspectos cualitativos del movimiento. Querer relacionar este tipo de movimiento con un aumento de la amplitud de movimiento es absurdo como lo es pensar siempre en movimientos de gran amplitud con movilización de los segmentos corporales a gran velocidad. Si bien estos estiramientos tienen cabida en deportes como el taekwondo, en los deportes colectivos no se ajustan a la realidad y, probablemente, no tiene ningún sentido aplicarlos de manera indiscriminada. De particular interés puede ser el hecho que para una misma cantidad de estiramiento del tejido, un método de estiramiento que someta a tensiones elevadas producirá más debilitamiento transitorio estructural que un método menos agresivo (Warren y col., 1971-1976) Esta apreciación es de vital importancia para evitar técnicas de estiramiento antes del entrenamiento que sometan a los tejidos a grandes tensiones como sucede con todos los estiramientos pasivos forzados y los métodos PNF. Este tipo de estiramiento deberían realizarse preferiblemente en sesiones aisladas. 16.2. Estiramientos con palpación sistemática (STT) Rothemberg y Rothemberg (1995) introdujeron un sistema de entrenamiento de estimulación kinestésica con el objetivo de evaluar la tensión muscular y la focalización de la atención del ejecutante durante el entrenamiento con pesas. Consiste en realizar palpaciones sobre la piel por parte de un ayudante experimentado. Durante los estiramientos en general, pero principalmente en los realizados en tensión activa, podemos utilizar la palpación sistemática sobre la musculatura protagonista con el objetivo de valorar mejor la tensión sometida al complejo musculotendinoso, detectar los cambios de tensión durante las fases del estiramiento y eliminar la tensión en aquellos músculos que colaboran secundariamente en el movimiento o que no deben ser solicitados. Además
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permite focalizar mejor la atención sobre la zona que nos interesa trabajar. Es preferible desplazar las manos constantemente para evitar que los receptores cutáneos se adapten a la palpación. Estos movimientos deben realizarse en el sentido de las fibras musculares del músculo sometido a palpación. Si el estiramiento se realiza en tensión activa es recomendable deslizar los dedos desde la inserción proximal a la más distal. Es posible que durante la palpación sistemática se facilite la estimulación de los reflejos musculares actuando como un potente mecanismo de feedback instantáneo (Tous, 1999).
Técnica de palpación básica durante el trabajo muscular con pesas.
16.3. Amplitud de movimiento residual La ADM pasiva forzada, siempre superior a la activa, determina los límites de movimiento de la articulación en el plano y eje de trabajo. Una limitada ADM pasiva forzada supone un freno a las posibilidades de movimiento activo y balístico de la articulación y, en ciertos movimientos, puede suponer un problema para el buen desarrollo de la técnica. Un ejemplo puede ser una limitada ADM en la cintura escapular en los jugadores de waterpolo, balonmano o voleibol.
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La ADM residual, que se define como la diferencia en grados entre ADM pasiva (pasiva forzada) y activa, supuestamente es un buen indicador del nivel deportivo (correlación alta) y, para algunos autores, del riesgo de lesión (Iashvili, 1982). No obstante debemos insistir que no hemos encontrado estudios concluyentes en este sentido. Shrier (2002) en un completo estudio constató que de 293 artículos revisados sólo 14 utilizaron un grupo control y de ellos, cinco artículos sugerían que el estiramiento reducía el riesgo de lesión, tres defendían que era perjudicial y seis no encontraron diferencias. Probablemente la pregunta no debe ser simplemente si una determinada ADM residual pueden prevenir lesiones sino si una un determinado porcentaje puede contribuir al rendimiento deportivo. La ADM residual también puede expresarse a partir de la relación entre ADM pasiva (pasiva forzada) y balística o entre balística y activa (Moras, 2003) ADMR1 = ADMp-ADMa ADMR2 = ADMp-ADMb ADMR3 = ADMb-ADMa Diferentes expresiones de la ADM residual. P, pasivo (pasivo forzado); a, activo libre; b, balístico (cinético).
Disponer de una ADMR 1 elevada supone una limitada fuerza de la musculatura antagonista aunque hay que diferenciar dos casos; tener una ADMR1 grande con un valor activo pequeño, lo que significa una falta de adecuación de la ADM activa, o tener una ADMR 1 elevada con una movilización activa normal pero un desarrollo desmesurado de la ADM pasiva (Tumanyan, Dzhanyan, 1980) La ADMR2 determina el margen de movilidad articular que disponemos en la articulación después de realizar un movimiento balístico. Esta valoración es
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difícil de realizar por la dificultad de cuantificación de los ejercicios balísticos (Moras 2003). La ADMR3 nos informa de la capacidad del sujeto de utilizar la aceleración de los segmentos corporales para alcanzar niveles más grandes de movilidad articular en relación con la movilización activa. 17.TIEMPO ÓPTIMO DE ESTIRAMIENTO El tiempo óptimo de estiramiento y la frecuencia debería ser diferente para las diferentes técnicas de estiramiento y para los diferentes grupos musculares. Es lógico pensar de esta manera si consideramos que los grupos musculares superficiales tienen una temperatura inferior si los comparamos con los más profundos, y que los ángulos de pennación varían notablemente de unos músculos a otros (músculos de acción corta y larga). Controlar todas estas variables resulta complicado por lo que se establecen en la literatura especializada unos tiempos medios en base a las modificaciones de la ADM. La pregunta es cuanto tiempo es necesario estirar de forma pasiva para conseguir el incremento máximo de longitud. Probablemente, como apuntan algunos autores, durante los primeros 12-18 segundos se consiguen las adaptaciones más importantes. Proseguir con el estiramiento no supondrá modificaciones elevadas elevadas (Taylor, Dalton, Seaber, Garret, 1990). En esta línea línea Bandy, Iron y Briggler (1997) encontraron que 30 segundos permitía la relajación del músculo estirado obteniéndose los máximos beneficios. Cuando el estiramiento se mantenía hasta los 60 segundos no se obtenían mejores resultados. Este razonamiento corrobora los estudios estudios de Beaulieu (1981) quien defendía que posiciones de estiramiento mantenidas menos de 30 segundos no permitían obtener los máximos beneficios del estiramiento. Madding y col (1987) comparando 15, 45 y 120 segundos de estiramiento estático encontraron que 15 segundos era igual de efectivo que 120 segundos. Otros
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estudios encuentran mejoras en la ADM en tiempos inferiores (Hardy, Jones, 1986; Etnyre, Lee, 1988 ; Gajdosik, 1991 ; Raab y col, 1988) pero no permiten establecer tiempos óptimos de estiramiento. En cualquier caso se han realizado estudios con estiramientos comprendidos entre los 15 segundos (Bandy, Iron, 1994), 30 segundos (Bandy, Iron, 1994), 60 segundos (Bandy, Iron, 1994; Bandy y col., 1997), 120 segundos (Madding y col., 1987), 8 minutos (Bohannon, 1984), 10 minutos (Lentell y col., 1992), y 3 repeticiones de 5 minutos (Lentell y col., 1992) En todos los casos las conclusiones son convergentes. En el caso de las l as técnicas de estiramiento FNP, que se basan en una teórica óptima relajación de la musculatura que facilite su estiramiento, es importante definir los tiempos de contracción isométrica. En general se recomiendan tiempos breves de contracción entre 5 y 20 segundos (Allerheiligen, 1994; Anderson, Burke, 1991; McAtee, 1993; Preston, 1992; Norris, 1994). Sin embargo la mayoría de los autores usan tiempos entre 5 y 7 segundos (Etnyre, Abraham, 1986; Ardí, Jones, 1986; Hartley-O’Brien, 1980; Holt y col, 1970; Lucas, Koslow, 1984; Sady y col, 1982; Tanigawa, 1972) y, concretamente Hardy y Jones (1986) observaron que 6 segundos de contracción isométrica era superior a 3 segundos. Por otro lado, la longitud muscular en la que se realiza la contracción isométrica parece no afectar en las ganancias finales de ADM (Hardy, 1985). Es fácil clasificar el tiempo de estiramiento en corta, larga y prolongada duración. Steven y col. (2002) delimitan el tiempo de cada fase siendo de corta duración estiramientos de menos de 1 minuto, larga duración cuando superan 1 minuto y estiramiento prolongado cuando se realiza un programa de estiramiento durante varios días. Por lo tanto los estiramientos prolongados pueden ser de corta o larga duración.
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18. EFECTOS DEL ESTIRAMIENTO 18.1 Efectos inmediatos Los estiramientos incrementan la ADM de la articulación mediante una reducción de la viscoelasticidad con el consiguiente incremento de la complianza muscular (Shrier, 2002; Shrier y Gossal, 2000; Wilson y col., 1992; Magnusson y col., 1996). El estiramiento afecta la viscoelasticidad del músculo y del tendón, pero la duración de los efectos es breve (Taylor, Dalton, Seaber, Garret, 1990). Magnusson (1996) encontró que las mejoras en ADM se perdían a los 60 minutos después del estiramiento. Ahora bien, los estiramientos afectan la viscoelasticidad de los músculos en reposo pero no afectan a la complianza de los músculos activos. La complianza de los músculos en reposo depende casi exclusivamente de la resistencia de los tejidos (Magid, Law, 1985; Horowits, Kempner, Hisher, Podolsky, 1986) mientras que la complianza de los músculos activos es directamente proporcional al número de puentes cruzados activos (Rack, Westbury, 1974; Sinkjar, Toft, Andreassen, Hornemann, 1988). Como las lesiones deportivas ocurren cuando el músculo está activo, la complianza durante la actividad es más importante que la complianza en reposo. El estiramiento puede actuar como un analgésico y, concretamente, las técnicas FNP obtienen los efectos más pronunciados. La explicación reside en que en realidad el músculo durante el estiramiento FNP realiza un estiramiento
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(Moore, Hutton, 1980; Magnusson y col., 1996; Markos, 1979; Ostering y col., 1987). En realidad los músculos están eléctricamente en silencio durante un estiramiento pasivo pero, sorprendentemente, las técnicas FNP aumentan la actividad eléctrica del músculo durante el estiramiento y, a pesar de ello, la ADM aumenta (Magnusson y col., 1996; Moore, Hutton, 1980; Halbertsma, Goeken, 1994). Esto sugería que la FNP estaba asociada a un potente efecto analgésico. 18.2. Efectos a largo plazo Estiramiento y rendimiento Muchos estudios han demostrado que la máxima ADM aumenta después del entrenamiento con estiramientos aunque los resultados aportados por diferentes autores son controvertidos. Toft y col. (1989) encontraron una reducción del 36% en la tensión pasiva de los flexores plantares después de un programa de 3 semanas de estiramiento pasivo. Algunos autores matizan que las técnicas que incluyen contracción del agonista o antagonista son las más efectivas (Cornelius y col. 1992; Etnyre, Abraham, 1986; Holt y col.,1970; Moore, Hutton, 1980; Ostering y col., 1990; Sady ycol., 1982). Otros autores no encuentran diferencias entre las diferentes técnicas de estiramiento (de Vries, 1962; Lucas, Koslow, 1984) y Starring (1988) defiende ciclos pasivos de estiramiento en vez de un estiramiento mantenido. Más tarde Wilson y col. (1992) observaron que un entrenamiento de
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ms) (Komi, 1983-1986). En este caso, el rápido desarrollo de la fuerza no permite la reutilización de la energía elástica, beneficiándose de un complejo musculotendinoso más stiffness. A su vez, un complejo musculotendinoso más stiffness fue más rentable en acciones concéntricas y isométricas ya que permiten transmitir la tensión del elemento contráctil más eficientemente a las palancas óseas. Estudios parecidos, pero realizados en las extremidades inferiores, detectaron que un complejo musculotendinoso más stiffness correlacionaba negativamente con algunas acciones CEA y positivamente con acciones isométricas y concéntricas (Walshe y col., 1996). Concretamente un sistema más compliante tiene mayor capacidad de trabajo en Drop Jump realizados desde alturas grandes de 80 hasta 100cm y se obtienen rendimientos parecidos desde alturas menores (Walshe, Wilson, 1997; Walshe, Wilson, Murphy, 1996). Posteriormente Young y Elliott (2001) y Güllich y Schmidtbleicher (2000) en sus estudios indicaron también que el estiramiento estático previo al entrenamiento producía una significativa reducción del rendimiento en los DJ. Probablemente la razón esté en la potenciación del mecanismo de inhibición (GTO), muy determinante en este tipo de solicitación, en la menor capacidad funcional de aprovechamiento de la energía elástica y en una posible asincronía entre la fase de contacto y la respuesta concéntrica del movimiento (Wilson, 1991) Cornwell y col. (2001) a su vez relacionaron la reducción de la stiffness musculotendinosa, como resultado de un programa de estiramiento, con una reducción de la potencia en el SJ y CMJ. La disminución en el SJ puede explicarse por la reducción de la transmisión de la fuerza a las palancas óseas
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Contrariamente, los estiramientos con FNP y máxima contracción voluntaria (MVC) de los extensores de las piernas no tuvieron efectos significantes en acciones concéntricas y CEA. En cuanto a fuerza producida en las acciones excéntricas no se encontró ninguna relación con la stiffness del sistema musculotendinoso. Todas estas constataciones tiene grandes aplicaciones al entrenamiento. Pensemos por ejemplo que en algunas acciones los deportes colectivos deben desarrollar niveles elevados de fuerza concéntrica e isométrica pero en la mayoría de los casos las acciones serán CEA. En conclusión, la stiffness del sistema musculotendinoso puede modificarse con el entrenamiento de flexibilidad o de fuerza máxima. El entrenamento de flexibilidad reduce la stiffness del complejo musculotendinoso mientras que el entrenamiento de fuerza máxima lo aumenta. Concretamente Kubo, Kanehisa y Fukunaga (2002) encontraron que el entrenamiento al 70% de 1RM aumentaba la stiffness del tendón así como la fuerza muscular, y los programas de entrenamiento de la flexibilidad afectaban a la viscosidad del tendón pero no su elasticidad. Como se puede deducir de lo comentado hasta ahora, es necesario diferenciar las diferencias en la stiffness del MTC entre deportistas de los efectos de los ejercicios de estiramiento sobre el rendimiento en acciones explosivas. Una musculatura relativamente relativamente compliante compliante es preferible para hacer
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que se reclamen grandes aceleraciones o realizarlos al final de las sesiones para recuperar y aumentar la complianza del sistema. Otra cosa es entender que no todos los grupos musculares deben tener el mismo tratamiento. Durante la carrera los cuádriceps reducen la stiffness a la vez que los isquiotibiales la incrementan. Esto supone que la musculatura de la corva puede tener un tratamiento diferenciado para frenar en lo posible esta tendencia. En este caso y en otros de similares puede justificarse la utilización de eestiramientos pasivos antes del entrenamiento. Sin embargo, los ejercicios de estiramiento realizados no deben alterar excesivamente la respuesta neuromuscular del sistema. Como sabemos sabemos existen complejas complejas relaciones entre los grupos musculares lo que significa que la modificación de las propiedades mecánicas o alteraciones neuronales de una parte del sistema afecta irremediablemente a su totalidad (ver (ver cadenas musculares) musculares) También puede ser de mucha ayuda resaltar que una stiffness excesivamente elevada del complejo musculotendinoso puede ser ser un factor importante en el aumento del riesgo de lesión muscular (Wilson y col., 1991). Para minimizarlo, no se trata de aumentar de forma desmesurada la complianza del sistema sino de optimizar dentro de la microestructura la relación entre los estiramientos en tensión pasiva y activa. Sabiendo que el estiramiento pasivo y pasivo forzado de la musculatura agonista previo a la realización de acciones CEA técnicas breves (batida de remate en voleibol, entrada a canasta en baloncesto, aceleraciones y cambios
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Un programa de estiramiento estático intenso previo al entrenamiento solo puede ser admitido en aquellos deportes en los que para obtener prestaciones elevadas es necesario alcanzar una ADM muy elevada como sucede en algunos deportes individuales como la natación en la modalidad de espalda (articulación escapulohumeral), o la gimnasia artística en las articulaciones escapulohumeral y coxofemoral (Wiemann, Klee, 2000). En los deportes colectivos es muy difícil su justificación pues la mayoría de articulaciones no precisa de ADM excesivamente elevadas (Moras, 2003, tesis doctoral) Las personas más compliantes tendrán, a priori, una cierta ventaja natural respecto a los más stiffness para el rendimiento en acciones acciones de elevada aceleración. Esta mayor complianza del sistema también puede estar relacionada con sujetos con mayor porcentaje de fibras rápidas (FT), las cuales presentan mayor complianza que las fibras lentas (ST) (Pousson y col., 1991). En esta línea, Komi y Bosco (1978) encontraron rendimientos mayoren en DJ en sujetos con mayor % de fibras rápidas y Hakkinen y Komi (1985) observaron que un entrenamiento de fuerza que aumentaba la stiffness no incrementó significativamente los rendimientos en DJ. Por eso, un entrenamiento de fuerza que tienda a aumentar la stiffness del MTU debe complementarse con
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(Bosco, Tihanyi, Comí, Fekete, Apor, 1982). Por lo tanto, las fibras FT aún siendo más compliantes necesitan ADM más pequeñas y velocidades altas para optimizar la respuesta del elemento contráctil. Podemos decir pues que el tiempo es una variable importante que conduce a alteraciones transitorias. En el press banca con porcentajes de carga elevados respecto a la 1RM y los DJ a 80 y 100cm. el movimiento es lento y por eso un sistema más compliante permite la reutilización eficiente de la energía elástica con una moderada actividad del reflejo miotático. Cuando el movimiento excéntrico es breve o el tiempo de contacto es pequeño (250ms) un complejo musculotendinoso más stiffness dará mayores rendimientos (Young y col., 1999) ya que permite transmitir con mayor rapidez la tensión a las palancas. En los deportes colectivos una musculatura excesivamente stiffness no será beneficiosa para optimizar el rendimiento a la vez que aumenta el riesgo de lesión. Viscoelasticidad y tolerancia al estiramiento Los efectos inmediatos de una única sesión de estiramiento son una
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1994; Yang y col., 1997). Evidentemente estos estiramientos pasivos forzados poco tienen que ver con los programas realizados por los deportistas que, por regla general, estiran de 30 a 60 segundos cada día por grupo muscular. Sin embargo estos estiramientos de poca duración si se realizan de forma continuada durante meses pueden originar una cierta hipertrofia. Si esto fuese así, la stiffness del músculo aumentaría (Halbertsma, Goeken, 1994; Magnusson, 1996). Estiramientos y fuerza máxima Los estiramientos estáticos y dinámicos disminuyen el rendimiento de la 1RM (Nelson, Kokkonen, Kokkonen, 2001; Kokkonen Kokkonen y col., 1998). 1998). Esta disminución de la fuerza postestiramiento puede persistir hasta hasta 60 minutos (Fowles (Fowles y col., 2000). Estos estudios presentan pérdidas parecidas entre los dos tipos de estiramiento que oscilan entre los 7.3% (estático) y 7.5% dinámico balístico. La perdida transitoria de fuerza máxima en los dos tipos de estiramiento puede explicarse, por una parte, por mecanismos neurológicos y, por otra, por la alteración de las propiedades mecánicas del músculo. Los estiramientos
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descontrolados (Pizza, Koh, McGregor, Brooks, 2002). Sin embargo considerar los estiramientos como una protección contra delayed onset muscle soreness (DOMS; High y col. 1989) es todavía un tema controvertido. Estados de disfunción del movimiento articular Los resultados nocivos del estiramiento pueden ser la hipermovilidad, hipomovilidad y la inestabilidad articular. El movimiento reducido o hipomovilidad puede ser miofascial, pericapsular o patológica mecánica o subluxación (Meadows, 2000). La hipomovilidad miofascial se produce por un acortamiento del músculo y de la fascia; la hipomobilidad pericapsular por un acortamiento de la cápsula articular o de los ligamentos, y la patológica mecánica o por subluxación constituye un problema biomecánico, con bloqueo de la articulación en un extremo del arco de movimiento y bloqueo del movimiento en sentido opuesto a este extremo del arco. Dentro de la movilidad excesiva, diferenciamos hipermovilidad de inestabilidad. En biomecánica clínica la hipermovilidad constituye una situación en la que el arco de movimiento fisiológico es más grande del normal, pero sin
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¿Existe alguna razón para buscar en determinadas articulaciones ADM superiores? Si la respuesta es sí, ¿Cuáles son los músculos o grupos musculares que debemos someter a un programa de estiramiento y con que métodos? Evidentemente siempre dentro del contexto del deporte y posición de juego. 19. ESTIRAMIENTOS EN TENSIÓN PASIVA De todos los estiramientos pasivos, los forzados realizados por parejas deben ejecutarse con cuidado, y en muchos casos constituyen una práctica desaconsejable por el peligro de forzar excesivamente si la persona que manipula no posee las nociones necesarias del límite de resistencia o de fragilidad del músculo. El límite es un factor individual que debería conocerse a partir de las sensaciones de la manipulación. Traccionar excesivamente supone, normalmente, provocar dolor en la unión miotendinosa, la parte más débil de la estructura. Los estiramientos en tensión pasiva generalmente persiguen una ADM superior a la normal y por lo tanto no pueden aplicarse a todos los grupos
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También es de suma importancia controlar el equilibrio bilateral (Burkett, 1971). Es posible que el entrenamiento y el tipo de actividad deportiva pueda generar diferencias importantes en la ADM activa y la fuerza máxima entre segmentos corporales, lo que puede ser el origen de ciertas lesiones. Destacar los frecuentes desequilibrios en la relación de fuerza entre los músculos de la corva derecha e izquierda. Para Burkett una diferencia de 10% o más puede suponer un elevado riesgo para la musculatura más débil. Las diferencias entre ADM pasivas también serán un buen indicador de ciertas descompensaciones descompensaciones que deberán compensarse.
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20. ESTIRAMIENTOS EN TENSIÓN ACTIVA El estiramiento estático en tensión activa consiste en mantener el músculo o grupo muscular en contracción antes y durante el estiramiento (Esnault, Viel, 2003). Este tipo de estiramiento se recomienda en los casos de preparación para el entrenamiento y competición. Su objetivo no es estirar mucho un músculo o grupo muscular sino asegurar su protección. Pensemos que en la actividad muscular excéntrica, o respuesta muscular en alargamiento muscular, es muy frecuentes durante el transcurso de la actividad deportiva. Las tensiones bruscas e intensas o los movimientos descontrolados suponen una verdadera contracción excéntrica origen de muchas lesiones (p.e. roturas en los isquiotibiales de los jugadores de fútbol en el momento de golpear el balón)
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ESTIRAMIENTO
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MTC
TENSIÓN ACTIVA TENSIÓN PASIVA contraste VIGILANCIA MUSCULAR
PREPARACIÓN 1-3s.
RECUPERACIÓN 6-15s.
Número limitado de músculos El objetivo no debe ser estirar a un músculo relajado para obtener su máxima longitud
Características del estiramiento en tensión activa y pasiva (Esnault, Viel, 2003)
Es aconsejable una iniciación lenta y gradual a este tipo de estiramientos pues, en un principio, generan molestias y sensaciones extrañas a las que los
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Específicos Los movimientos, aunque deben realizarse muy lentamente, deben tener correspondencia dinámica con algún movimiento técnico. Muchas veces tendrán una afectación diferenciada entre los segmentos corporales implicados como en el caso de la batida de remate en voleibol o la entrada a canasta. 20.2. Estiramiento de contraste El contraste entre tensión activa y tensión pasiva permite ajustarse a las diferentes situaciones de la actividad deportiva. El objetivo no debe ser siempre estirar simplemente un músculo relajado para obtener su máxima longitud, sino un estiramiento en contracción que permita reforzar la vigilancia muscular
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desconocida), probablemente
80
puedan rectificar el tiro y realizar ciertos
movimientos con los segmentos corporales para buscar un cierto equilibrio. Seguramente, al final, se conseguirá un básquet, falta personal y la caída habrá sido forzada pero controlada. 20.3. Preparación para el esfuerzo Los
estiramientos
de
preparación
para
el
entrenamiento
deben
fundamentarse en las características del deporte y del esfuerzo a realizar. Sin embargo existen algunas orientaciones que deben respetarse siempre. En base a una hipotética función de prevención de las lesiones, los estiramientos estáticos se incluyen normalmente en la fase de calentamiento
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En todos los casos, los tiempos de estiramiento deben ser breves, del orden de 1-6 segundos y sólo se realizarán de 1 a 3 repeticiones por grupo muscular. A mayor exigencia de aceleración de la articulación menor número de repeticiones. Respetar este principio permitirá no agotar el potencial de los husos neuromusculares y alcanzar un estado de alerta, de precontracción tal y como debe suceder suceder durante la práctica deportiva. deportiva. En este tipo de estiramientos estiramientos no se persigue una adaptación de los tejidos al estiramiento (el tiempo es
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amplitud como el lanzamiento en balonmano, waterpolo o el golpeo en voleibol. Los estiramientos en tensión activa deben implicar a las diferentes articulaciones a partir de una correcta fijación del tronco. Aplicaciones prácticas
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Prevención de los esguinces recidivantes de tobillo Actualmente sabemos que el tiempo de reacción muscular desde el momento que se produce una excitación es demasiado grande para que los músculos puedan protegerse de un esguince (Thonnard, 1988; Gollhofer, Rapp, 1993). Solo queda la posibilidad de regular o ajustar la tensión activa de la musculatura que se consigue mediante el estiramiento de un músculo
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Se trata de realizar los ejercicios con ayuda de unas cinchas anchas inelásticas sujetas a la espaldera espaldera y que se abrazan a la pierna. pierna. 22.2. Movimientos oscilatorios progresivos En los tratados de musculación se definen diversas formas de ejecución de los ejercicios con la intención de alcanzar un reclutamiento más global pues
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Este tipo de movimiento debe realizarse con cargas que permitan una óptima reutilización de la energía elástica acumulada. Cuando el peso sea excesivo y el tiempo de las fases parciales de frenado demasiado grandes, parte de la energía acumulada no podrá ser reutilizada disminuyendo la eficiencia y aumentando peligrosamente el estrés sobre los tejidos y las articulaciones.
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longitud sino el estiramiento en contracción para reforzar la vigilancia muscular
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La electroestimulación tolera tres métodos diferentes de aplicación; la
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electroestimulación estática en estiramiento en combinación con la contracción
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MÁSTER PROFESIONAL EN ALTO RENDIMIENTO EN DEPORTES DE EQUIPO
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Destacar la aplicación de estimulación eléctrica utilizando el tirante
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MÁSTER PROFESIONAL EN ALTO RENDIMIENTO EN DEPORTES DE EQUIPO
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intensidad de trabajo individual y que en ningún caso más intensidad es
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Hunter, J.P., Marshall, R.N. (2002). Effects of power and flexibility training on vertical jump technique. Medicine and Science in Sports and Exercise, Exercise , 34, 478486. Hupprich,F., Sigerseth,P.O. (1950). Specificity of flexibility in girls. girls. Research Quarterly , 21, 25-33. Hurtoñ, V. (1971). La flexibilidad y su lugar en la preparación de atletas. Trener, 15, 266-268. Traducción Departamento de Documentación del INEF de Madrid (1972). En Novedades del entrenamiento, entrenamiento, VI, 55-61. Hutinger,P. (1974). How flexible are yoy? Aquatic yoy? Aquatic World Magazine. Magazine. Jan. Iashvili, A.V. (1982). Active and passive flexibility in athletes specializing in different sports. Soviet Sports Review , 18, 30-32. Imrie, D., Barbuto, L., (1988 ) The back-power program. program. Toronto: Stoddart. Issurin, VB., Liebermann,DG., Tenenbaum,G. (1994). Effect of vibratory stimulation training on maximal force and flexibility. Journal of Sport Science, Science, 12, 561-566. Jack,R., Leighton,Ph.D. (1957). Flexibility Characteristics of Three Specialized Skill Groups of Champion Athletes. Athletes . Archives of Physical Medicine, Medicine , 38, 580-583. Jackson, A., Baker,A. (1986). The relationship of the Sit-and-Reach test to criterion measures of hamstring and back flexibility in young females. Research Quarterly for Exercise and Sport , 57,183-186. Jackson, A.W., Langfort,N.J. (1989). The criterion-related validity of the Sit-andReach test: Replication and extension of previous findings. Research Quarterly for Exercise and Sport , 60, 384-387. James,B., Parker, A.W. (1989). Active and passive mobility of lower limb joints in elderly men and women. American Journal of Physical Medical Rehabilitation, 68, 162-167. Jensen,C., Fisher,G. (1979) Philadelphia: Lea i Febiger.
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Johns, R. J., Wright,V. (1962). Relative importance of various tissues in joint stiffness. Journal of Appiled physiology , 17, 824-828. Johnson, A., Baker,A. (1986). The relationship of the sit and reach test to criterion measures of hamstring and back flexibility in young females. Research Quaterly for Exercice and Sport, 57, 183-186. Johnson, A., Langford, N. (1989). The criterion-related validity of the sit amb reach test: Replication and extension of previous findings. Research Quaterly for Exercise and Sport , 60, 384-387. Johnson,B.L. (1978). Practical flexibility measurement with the flexomeasure. flexomeasure . Portland, TX: Brown and Littleman Company. Johnson,B.L. (1978). Flexibility assessment. En Blair, SN (Ed.). SDAAHPER proceedings, proceedings, 63-69. Johnson,B.L., Nelson, J.K., (1969). Practical mesurements for evaluation in physical education (3th Ed.). Minneapolis, Minesota: Burgess Publishing Company. Johnson,B.L., Nelson, J.K. (1986). Practical mesurements for evaluation in physical education . Edina, MN: Burgess. Jones, A. (1975). Flexibility and metabolic condition. Athletic condition. Athletic Journal , 56, 80-81. Jones, C., Rikli, E., Max, J., Noffal, G. (1998). The Reliability and Validity of a Chair Sit-and-Reach Test as a Measure of Hamstring Flexibility in Older Adults. Research Quarterly for Exercise and Sport , 69, 338-343. Jones, M., Buis, J., Harris, D. (1986). Relationships of race and sex to physical and motor measures. Perceptual and Motor Skills, Skills, 63, 169-170. Kannus, P., Jozsa, L., Järvinen, M. (2000). Basic Science of Tendons. En William, E, Garrett, Jr., Kevin, P., Speer, and Donald T KirKendall (Eds.), Principles and Practice of Orthopaedic Sports Medicine, Philadelphia: Lippincott Williams & Wilkins, 21-37. Kapandji, I.A.,(1993). Cuadernos I.A.,(1993). Cuadernos de fisiologia articular . (4 a Ed.).Vol. 1. Miembro superior. Barcelona: Masson. Kapandji, I.A.,(1993). Cuadernos de fisiologia articular . (4a Edición).Vol. 2. Miembro inferior. Barcelona: Masson. Kapandji, I.A.,(1993). Cuadernos de fisiologia articular . (4a Edición).Vol. 3. Tronco y raquis. Barcelona: Masson.
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Karpovich, P.V., Karpovich, G.P. (1959). Electrogoniometer: A new device for study of joints in action. Federation Proceedinds, Proceedinds, 18, 79. Keeley,J., Mayr, T.G., Cox, R., Gatchel, R.J., Smith, J., Mooney, V., (1986). Quantification of lumbar function -part 5: Reliability of range of motion measures in the sagital plane and invivo torso rotation measurement technique. Spine, Spine, 11, 31-37. Kendall, H.O., Kendall, F.P., Wadsworth,G (1971). Muscle testing and function (2nd Ed.), Baltimore: Williams & Wilkins. Kendall,F. P., McCreary, E.K. (1983) (1983) Muscles testing and function (3rd Ed.). Baltimore: Williams & Wilkins. Kirby, R. (1991). Kirby’s guide to fitness and motor performance. Missouri: Benoak Publishing Company. Kirby, R.L., Simms, F.C., Symington, V.J., Garner, J.B. (1981). Flexibility and musculoskeletal symptomatology in female gymnasts and ade-matched controls. American controls. American Journal of Sports Medicine Medicine,, 9, 160-164. Kirchner, G., i Glines, D. (1957). Comparative analysis of Eugene, Oregon elementary school children using the Kraus-Weber Test of Minimum Muscular Endurance. Research Quarterly, 28, 16-25. Kirkendall,D.R., Gruber,J.J., Johnson,R.E. (1987). Measurement and Evaluation for Physical Educators.(2 Educators. (2nd Ed.), Champaign Illinois: Human Kinetics. Kjaer,M., Krogsgaard,M., Magnusson,P., Engebretsen,L., Roos,H., Takala,T., Woo,SL. (2003). Textbook of sports medicine. medicine. Massachusetts: Blackwell. Klein, K.K. (1961). The deep squat exercise as utilitzed in weight training for athletics and its effect on the ligaments of the knee. Journal of the Association for Physical and Mental Rehabilitation, Rehabilitation , 15, 6-11. Kligman, E., Pepin, E. (1992). Prescribing physical activity for older patients. Geriatrics, Geriatrics, 47, 33-47. Klissouras, V. (1971). Heritability of adaptative variation. Journal of Applied Physiology , 31, 338-344. Knott,M., Voss,D.E. (1968) Propioceptive neuromuscular facilitation. facilitation. New York: Harper and Row.
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Kokkonen,J., Nelson,AG., Cornwell,A. (1998). Acute muscle stretching inhibits maximal strength performance. Research Quarterly for Exercise and Sport , 69, 411-415. Kubo,K., Kanehis,H., Fukunaga, T. (2002). Effects of resistance and stretching training programmes on the viscoelastic properties of human tendon structures in vivo. Journal of Physiology, 538.1. Kubo,K., Kawakami,Y., Fukunaga, T. (1999) Influence of elastic properties of tendon structures on jump performance in humans. Journal od Applied Physiology , 87, 2090-2096. Kuitunen,S., Avela,J., Kyröläinen,H., Nicol,C. (2002). Acute and prolonged reduction in joint stiffness in humans after exhausting stretch-shortening cycle exercise. European Journal of Applied Physiology , 88, 107-116. Kunnemeyer,J., Schmidtbleicher,D. (1977). Die neuromuskulaire stimulation RNS, Leistungssport , 2, 39-42. Hutton, R.S. (1992). Neuromuscular Basis of Stretching Exercises. En P.V. Komi (Ed.), The Enciclopedia of Sports Medicine. Strength and Power , Power , London: Blackwell Scientific Publication, 29-37. Komi, P.V. (1992). Stretch-Shortening Cycle. En Komi P.V. (Ed.), Strength and power in sport , London: , London: Blackwell Scientific Publication, 169-179. Komi, P.V., Bosco, C. (1978). Utilization of stored elastic energy in leg extensor muscles by men and women. Medical Sciences of Sport , 10, 261-265. Komi, P.V., Karlsson, J. (1979). Physical performance, skeletal muscle enzyme activities, and fibre types in monozygous and dizigous twins of both sexes. Acta Physiologica Scandinavica Supplementum, Supplementum , 462, 1-30. Kottke,F.J., Mundale,M.O. (1959). Range of mobility of the cervical spine. Archives of Physical Medicine Medicine and Rehabilitation, Rehabilitation, 40, 379-382. Krahenbuhl,G.S., Martin,S.L. (1977). Adolescense body size and flexibility. Research Quarterly , 48, 797-799. Kraus, H., Hirschland, A. (1954). Minimum muscular fitness test in school children. Research Quarterly , 25, 178-187. Kubo, K., Kawakami, H., Kanehisa, H., Fukunaga,T. (2002). Measurement of viscoelastic properities of tendon structures in vivo. Scandinavian Journal of Medicine and Science in Sports, 12, 3-8.
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Leighton,J.R., (1993). Fitness. Desarrollo corporal y preparación física deportiva por medio del entrenamiento con pesas. pesas . Barcelona: Paidotribo. Levaret-Joye,H. (1979) Relaxation and motor capacity. capacity . Journal of Sports Medicine, 19, 151-156. Levin, A., Wyman, J. (1927). The viscous elastic properties of muscle. Proceeding of the Royal Society , 101, 218-243. Lieber, R.L. (2000) Skeletal Muscle Anatomy and Physiology. En William, E. Garret, Jr., Kevin, P., Speer, and Donald, T. Kirkendall (Eds.), Principles and Practice of Orthopaedic Sports Medicine, Medicine, Philadelphia: Lippincott Williams & Wilkins, 3-52. Liemohn, W., Pariser, G. (2001). Flexibility range of motion, and low back function. New York: McGraw Hill. Liemohn, W., Sharpe, G., Wasserman, J. (1994). Criterion related validity of the sit ans reach test. Journal of strengh and conditioning research, 8, 91-94. Logan, G.A., Egstrom, G.H. (1961). Effects of slow and fast stretching on the sarco-femoral angle. Journal Association for Physical and Mental Rehabilitation, Rehabilitation , 15, 86-89. Lohman,G., Roche,A.F., Martorell,R. (1993) Anthropometric standardization References Manual . Chanpaign, Illinois: Human Kinetics. Lles, J.F. (1977). Responses in human pretibial muscles to sudden stretch and to nerve stimulation. Experimental Brain Research, Research, 30, 451-470. MacAtee, R.E. (1993) Facilitated Stretching. Champaign, Stretching. Champaign, Illinois: Human Kinetics. MacCue,B.F.(1963). Flexibility measurements of college women. Research Quarterly , 24, 316-324. MacDougall J.D., Wenger,H.A., Green,H.J., (1991). Physiological testing of the high-performance athlete. Champaign, athlete. Champaign, Illinois: Human Kinetics.
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Maes,H., Beunen Gaston, Vlietink,R., Neale,M., Thomis,M., Venden Eynde,B., Lysens,R. et al. (1996) Inheritance of physical fitness in 10-yr-old twins and their parents. Medical Science of Sports Exercise, Exercise , 12, 1479-1491. Magid,A., Law, D.J., (1985). Myofibrils bear most of the resting tension in frog skeletal muscle. Science, Science, 230, 1280-1282 Maglischo, E.W. (1990). Nadar mas rápido. rápido. Barcelona: Hispano Europea. Magnusson,S.P., Simonsen, E.B., Agarrad,P., Diré-Poulsen,P., McHugh, M.P., Kjaer,M. (1996). Mechanical and physiological responses to stretching with and without preisometric contraction in human skeletal muscle. Archieves of Physical Medicine and Rehabilitation, Rehabilitation , 77, 373-378. Magnusson,S.P., Simonsen, E.B., Aagaard, P., Soukka, A., Kjaer, M. (1996). A mecahanism for alterd flexibility in human sketketal muscle. Journal of ,291-8. Physiology (Lond), 497,291-8. Maithland,G. (1977) Extremity manipulations. manipulations. London: Butterwarth publications. Mallon, W.J., Brown, H.R., Nunley, J.A. (1991). Digital ranges of motion: Normal values in young adults. Journal Hand Surgery , 16, 882-887. Marenberg, M.E., Risch, N., Berkman, L.F., Floderus, B., de Faire,U. (1994). Genetic susceptibility to death from coronary heart disease in a study of twins. New England of Journal Medicine, Medicine , 330, 1041-1046. Marey, M., Demeny, M.G. (1985). Locomotion humaine, mecanisme du sout.
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Markos, P.D. (1979). Ipsilateral and contralateral effects of propioceptive neuromuscular facilitation technique on hip motion and electromyographic activity. Physical Therapy , 59, 1366-1373. Mathhews, D.K., Shaw,V. i Bohnen,M. (1957). Hip flexibility of college women as related to body segments. Research Quarterly , 28, 352-356. Mathhews, D.K., Shaw,V., Woods,J.W. (1959). Hip flexibility of elementary school boys as related to body segments. Research Quarterly , 31, 297-302. Matveev, L.P. (1977). Fundamentals of Sports Training . Moscú: Progress Publishers. Maud, P.J., Cotez-Cooper, M.Y. (1995). Static Techniques for the Evaluation of Joint Range of Motion. En P.J. Maud, C. Foster (Eds.), Physiological Assessment of Human Human Fitness, Fitness, Champaign Illinois: Human Kinetics, 221-225. Maud, P.J., Foster,C. (1995). Physiological Assessment of Human Fitness. Fitness . Champaign Illinois: Human Kinetics. Mathews, D.K., Stacy, R.W., Hoover, G.N. (1964). Physiology of muscular activity and exercise. exercise. New York: Ronald Press. Mayhew,T.P., Norton,B.J., Sahrmann,S.A., (1983). Electromyographic study of the relationship between hamstring and abdominal muscles during a unilateral straight leg raise. Physical Therapy , 63, 1769-1773. McAtee, R., Charland, J. (2000). Estiramientos facilitados. facilitados. Barcelona: Paidotribo.
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Meadows, J.T. (2000). Diagnóstico diferencial en fisioterapia. fisioterapia. Madrid: McGrawHill. Micheli,G., (1990). Manual práctico de stretching. Barcelona: stretching. Barcelona: De Vecchi. Miller,P. (1985). Assessment of joint motion. En J. Rothstein (Ed.), Measurement in physical therapy. New therapy. New York: Churchill Livingstone. Minkler, S.A., Patterson, P. (1994). The validity of the modified Sit and Reach test in college-ade students. Research Quarterly for Exercise and Sport, 65, 189-192. Minns, R., Soden, P., Jackson, D. (1973). The role of the fibrous components and ground substance in the mechanical properties of biological tissues. Journal of Biomechanics, Biomechanics, 6, 153-165. Moll, J.M., Wright, V. (1971). Normal range of spinal mobility: An objective clinical study. Annals study. Annals of Rheumatic Diseases Diseases,, 30, 381-386. Montoye,H.J. (1978) An introduction to measurement in physical education. education. Boston: Allyn and Bacon. Moore,J.C. (1984). The golgi tendon organ: A review and update. American Journal of Occupational Therapy , 38, 227-236. Moore,M.A., Hutton,R.S. (1980). Electromyographic investigation of muscle techniques. Medicine and Science in Sports and Exercice, Exercice , 12, 322-329.
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Moras,G. (1992). Anàlisi crítica dels actuals tests de flexibilitat. Correlació entre alguns dels tests actuals i diverses mesures antropomètriques. Apunts medicina de l'esport, XXIX, 127-137. Moretz,J.A., Walters,R., Smith,L. (1982). Flexibility as a predictor of knee injuries in college football players. The Physician and Sportsmedicine, Sportsmedicine , 10, 9397. Morgan,W.P., Horstram,D.H. (1976). Anxiety reduction following acute physical activity. Medicine ans Science in Sports, Sports , 8, 62. Morrow,Jr. J.R., Jackson, A.W. (1993). How “significant” is your reliability? Research Quarterly and Sport , 64, 352-355. Morrow,Jr. J.R., Jackson, A.W., Disch,J.G., Mood,D.P., (1995) Measurement and Evaluation in Human Performance. Champaign, Performance. Champaign, Illinois: Human Kinetics. Munroe,R.A., Romance,T.J. (1975). Use of the Leighton flexometer in the development of a short flexibility test battery. American Corrective Therapy Journal , 29, 22. Murphy,P. (1986) Warming up before stretching advised. Physical of Sports Medicine, Medicine, 45. Nachemson,A. (1992). Newest knowledge of low back pain: A critical look. Clinical Orthopaedics, Orthopaedics, 279, 8-20. Neale, M.C., Cardon, R. (1992). Methodology for Genetics Studies of Twins and families. families. Dordrecht, Países Bajos: Kluwer Academy Publishers. Nelson,AG., Kokkonen,J. (2001). Acute balistic muscle stretching inhibits maximal strength performance. Research Quarterly for Exercise ans Sport , 72, 415-419. Nelson,J.K., Johnson,B.L., Smith G.C. (1983). Physical characteristics, hip flexibility and arm strngth of female gymnasts classified by intensity of training
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Nichola, T.R. (1987). The Regulation of Muscle Stiffness. En M. Hebbelink y R.J. Shephard (Eds.). Muscular Function in Exercise and Training . Basel: Karger, 36-47. Nicol, A.C. (1987). A new flexible electrogoniometer with widespread applications. En B. Jonsson (Ed.), Biomechanics X-B, X-B, Champaign Illinois: Human Kinetics, 1029-33. Nigg, B.M., Fisher, V., Allinger, T.L. (1992). Range of motion of the foot as a function of age. Foot and ankle, ankle,13, 336-343. Norkin, C.C., White, D.J. (1995). Measurement of Joint Motion. Motion. A Guide to nd Goniometry (2 Ed.). Philadelphia: F.A. Davis Company. Norris, Ch., (1996). La flexibilidad. Principios y pràctica. pràctica. Barcelona: Paidotribo. Noyes, F.R. (1977). Functional properties of knee ligaments and alterations induced by immobilization. Clinical Orthopaedics and Related Research, Research , 123, 210. Ohlen, G, Sprangfort, E., Tingwell,C. (1989). Measurement of spinal sagittal configuration and mobility with Debrunner’s Kyphometer. Spine, Spine, 14, 580-583. Ostering,L.R., Robertson, R., Troxel,R., Hansen, P. (1987). Muscle activation during proprioceptive neuromuscular facilitation (PNF) stretching thechniques. American Journal of Physical Physical Medicine, Medicine, 66, 298-307.
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Paris, S.V. (1983). Spinal manipulation. Clinical Orthopaedics and Related Research, Research, 179, 55-61. Parr, C.W., Bagster, I.A., Welch, S.G. (1977). Human red cell glycoxalase I polymorphism. Biochemical Genetics, Genetics, 15, 109-113. Patterson, P., Wiksten, D.L., Ray,L., Flanders, Ch., Sanphy, D., (1996). The validity and Reliability of the Back Saver Sit-and-Reach Test in Middle School Girls and Boys. Boys. Research Quarterly for Exercise and Sport , 67, 448-451. Perrusse,L., Leblanc,C., Bouchard,C. (1988). Inter-generation transmission of physical fitness in the Canadian population. American population. American Journal of Sport Science, 13, 8-14. Perrusse,L., Lortie, G., Leblanc,C., Tremblay, A., Theriault, G., Bouchard, C. (1987). Genetic and environmental sources of variation in physical fitness. American of Human Biology Biology , 145, 425-434. Phillips, DIW. (1993). Twin studies in medical research: can they tell us whether diseases are genetically determined?. Lancet , 341, 1008-1009. Phillips, M., Bookwaltes, C., Dennan, C., McAuley, J., Sherwin, H., Summers, D., Yeakel, H. (1955). Analysis of results from the Kraus-Weber Test of minimum muscular fitness in children. Research Quarterly , 26, 314-323. Pia, M., (1988). Stretching (1988). Stretching au service des sportifs. Paris: Amphora. Pirnay, P., Crielaard, J.D. (1983). Influence de l’hérédité sur les performances physiques. Medecine du Sport , 57, 29-33.
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Porta, J. (1988). Las capacidades físicas básicas. En Programas y Contenidos de la Educación Físico-deportiva en B.U.P y F.P ., ., Barcelona: Paidotribo, 337240. Pousson,M., Perot,C., Goubel,F. (1991). Stiffness changes and fibre type transitions in rat soleus muscle produced by jumping training. Pflugers Archives, Archives, 419, 127-130. Pradet, M. (1999). La preparación física.Barcelona: física.Barcelona: INDE. Prentice, W.E. (1982). An electromyographic analysis of the effectiveness of heat or cold and stretching for inducing relaxation in injured muscle. The Journal of Orthopaedic and Sports Physical Therapy, 3, 133-140. Prentice,W.E. (1983). A comparision of static stretching and PNF stretching for improving hip joint flexibility. Athletic flexibility. Athletic Training , 18, 56-59. Prentice,W.E. (1989). A rewiew of FNP techniques –implications for athletic rehabilitation and performance. Forum Medicum, Medicum, 51, 1-13. Prentice,W.E. (1997). Técnicas de rehabilitación en la medicina deportiva. deportiva . Barcelona: Paidotribo. Prentice, W.E., Kooima, E. (1986). The use of proprioceptive neuromuscular facilitation techniques in the rehabilitation of sports-related injury. Athletic Training , 21, 26-31.
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Reid, D.C., Burnham, R.S., Saboe, L.A., Kushner, S.F. (1987). Lower extremity flexibility patterns in classical ballet dancers and their correlation to lateral hip and knee injuries. American injuries. American Journal of Sports Medicine Medicine,, 15, 347-352. Resch, S., Ryd, L. Stenström, A. (1995). Measuring hallux valgus: A comparison of conventional radiographic and clinical parameters with regard to measurements accurancy. Foot and Ankle, Ankle, 10, 267-27. Rigby, B. (1964). The effect of mechanical extension under the thermal stability of collagen. Biochimica et Biophysica Acta, Acta , 79 (SC 43008), 634-636. Roaas, A., Anderson, G., (1982). Normal range of motion of the hip, knee and ankle joints in male subjects 30-40 years of age. Acta Orthopaedica Scandinavica, Scandinavica, 53, 205-208. Robertson, L.D., Magnusdottir, H. (1987). Evaluation of criteria associated with abdominal fitness testing. Research Quarterly for Exercise and Sport , 58, 355359. Rodas,G., Moras,G., Estruch,A., Ventura,LL. (1997). Heretabilitat de la flexibilitat: un estudi fet amb germans bessons. bessons . Apunts. Medicina de l’esport . 128, 21-27. Rodrigues, A., Santarém, JMª., Filho, W.J., Nunes, M. (2002). Effects of Resistance Training on the Sit-and-Reach Test in Elderly Women. Journal of Strength & Conditioning Association, Association , 16, 14-18. Rose, M.J. (1991). The statistical analysis of the intra-observer repeatibility of
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Schober,P. (1937). The lumbar vertebral column in backache. Munchener Medizinisch Wochenschrift. 84, 336-338. Schottelius,B.A., Senay,L.C. (1956). Effect of stimulation-length sequence on shape of length-tension diagram. American Journal of Physiology , 186, 127130. Schubert, M., Hamerman, D. (1968). A primer on connective tissue biochemistry. Philadelphia: biochemistry. Philadelphia: Lea and Febiger. Schultz, H. (1993) Stretching. Barcelona: Stretching. Barcelona: Paidotribo. Schultz, P. (1979). Flexibility: Day of the static stretch. The Physician and Sportsmedicine, Sportsmedicine, 7, 109-117. Scott,M.G., French,E. (1959). Measurement and Evaluation in Physical Education. Dubuke Education. Dubuke IA: William C. Brown. Sermeev, B.V. (1966). Development of mobility in the hip joint in sportsmen.
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Siff, M.C. (1987). The science of flexibility and stretching. Proc of 1987 SA Physio Congr. Siff,.M.C., Verkhoshansky,Y.V. Paidotribo.
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Spring,H. (1988). Qu’apporte le stretching? Résultats d’une catamnèse chez les skieurs alpins. alpins. Ann. Kinésithér .,., 15,1-2,41. Spring,H., Illi, U., Kunz, H-R., Röthlin, K., Schneider, W., Tritschler,T., (1988). Stretching. Barcelona: Stretching. Barcelona: Hispano Europea. Stamford, B. (1984). Flexibility and stretching. Physician and Sports medicine, medicine , 12, 171. Stopka, Ch., Morley, K., Siders, R., Schuette, J., Houck, A., Gilmet, Y. (2002). Stretching Techniques to Improve Flexibility in Special Olympic Athletes and Their Coaches. Journal of Sport and Rehabilitation, Rehabilitation , 11, 22-34. Strauss,R.H. (1984). Sports Medicine. Medicine. Philadelphia: W.B. Saunders Company. Stunkard, A.J., Harris, J.R., Pedersen, N.L., McClearn, G.E. (1990). The bodymass index of twins who have been reared apart. New England Journal of Medicine, Medicine, 322, 1483-1487.
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Tesio, L., Monzani, M., Gatti, R., Franchignoni, F. (1995). Flexible electrogoniometers: Kinesiological advantages with respect to potentiometric goniometers. Clinical Biomechanics, Biomechanics, 10, 275-7. Timothy, G.; Alex, F.; Reynaldo, M. (1988) Anthropometric Standarization Reference Manual. Champaign: Manual. Champaign: Human Kinetics. Torres,S.;Moras,G. (1990). La flexibilidad. Teoría y pràctica. RED, RED, IV, 6, 20-28. Tous,J. (1999). Nuevas tendencias en Fuerza y Musculación. Musculación. Barcelona: Ergo. Trew, M., Everett, T. (2001). Human Mouvement (4th Ed.). London: Churchill Livingstone. Tribastone, F. (1991). Compendio de gimnasia correctiva. correctiva . Barcelona: Paidotribo.
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Verrill, D., Pate, R. (1982). Relationship betwen duration of static stretch in the sit and reach position and biceps femoris electromyographic activity. Medicine and Science in Sports and Exercise, Exercise , 14, 124. Verzar,F.,(1963). Aging of collagen. Scientific America, America, 208, 104-117. Vidal-Barbier, M. (1995). Valoració de set mètodes de desenvolupament de la flexibilitat. flexibilitat. Apunts medicina de l’esport l’esport , XXXII, 195-201. Viidik, A. (1973). Functional properties of collagenous tissues. International Review Connect Tissue Research, Research , 6, 127. Viru, A. (1981). Mecanismos hormonales de adaptación al entrenamiento. entrenamiento . Moscú. Vinuesa,M., Coll,J. (1987) Teoria basica del entrenamiento. entrenamiento. Madrid: Esteban Sanz Martínez.
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Warren,C.G., Lehmann, J.F., Koblanski, J.N. (1976). Heat and stretch procedures: An evaluation evaluation using rat tail tendon. Archives tendon. Archives of Physical Medicine and Rehabilitation, Rehabilitation, 57, 122-126. Watkins, J. (1999). Structure and function of the musculoskeletal system. Champaign, Illinois: Human Kinetics. Wear, C.L. (1963). Relationship of Flexibility Measurements to Length of Body Segments. Research Quarterly , 34, 234-238.
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Wilson, G.J. (1991). Stretch-shorten cycle: nature and implications for human muscle performance. Journal of Human Muscle Performance, 1, 11-31. Wilson,G.J., Elliot,B.C., Wood,G.A. (1991). Performance beneficts through flexibility training. training. Sports Coach, April-June, Coach, April-June, 7. Wilson,G.J., Elliot,B.C., Wood,G.A. (1992). Stretch shorten cycle performance enhancement through flexibility training. Medicine and Science in Sports and Exercise, Exercise, 24, 116-123.
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explosive force production and jumping performance. Research Quaterly for Exercise and Sport , 72, 273-279. Yu, S. H., Blumenthal, H. (1967). The calcification of elastic tissue. In B.M. Wagner, D.E. Smith (Eds.), The connective tissue, Baltimore: Williams and Wilkins, 17-49. Zankel, H.T. (1951). A new method of measurement of range of motion of joints. Archieves of Physical Medicine, Medicine, 32, 227-228.